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Are you at risk of diabetes?   About 1 in 4 Americans have diabetes and don’t even know it.   About 23 million Americans have Type 2 diabetes and 7 million of us don’t even know it.   Another 79 million Americans have prediabetes.   We can take some steps to lower our risk of getting Type 2 diabetes.   The American Diabetes Association has a wealth of information on diabetes and even a Diabetes Risk Test you can take. There are two types of diabetes, Type 1 and Type 2.   They used to call these juvenile diabetes and adult diabetes.   However, so many Americans, even those at a young age are getting Type 2 diabetes that they no longer refer to this as adult onset diabetes.   Type 1 – Usually kids or young adults get this type of diabetes, that is why it used to be called juvenile diabetes.   This type affects about 5% of Americans.   The body does not produce the insulin needed to get sugar (glucose) into the cells so blood sugar rises...

In honor of American Heart Month, this week we will look at heart health and what you can eat for a healthier heart.   The Centers for Disease Control notes even small changes in your diet and lifestyle can lead to healthier changes for your heart.   Why be concerned about heart health?   CDC states, “heart disease is the leading cause of death for men and women”.   Another great source of information is The American Heart Association, the go to place for questions about heart health and how to adopt a heart healthy lifestyle.   What are some of their recommendations in terms of healthier eating and exercise?   Eating for a healthy heart:   Small steps to take Eat at home at least 3 times a week.    By skipping the fast food and restaurant meals you can prepare meals that are lower in fat, especially meals lower in saturated fat, and lower in sodium. Use more herbs and spices when cooking – keep the flavor while cutting back on the amount of ...

Last week I shared 4 of the Healthy Eating Habits the President’s Council on Fitness, Sports and Nutrition recommends.   The Council has Eight Healthy Eating Goals , and this week we will look at the remaining 4 healthy eating habits you can adopt in 2017.   So many people think healthy eating means giving up food.   But for many people, healthy eating means adding food to your day – adding more fruits and vegetables, adding whole grains.   Yesterday, I was in a grocery store and the mother of a toddler was buying a carton of Juice Drink boxes.   She probably thought this was a healthy choice but she was really buying mostly sugar water for her young child.   Had she bought real juice she would have been offering her toddler something with nutritional value rather than a drink of empty calories.   Making some small changes in the foods we choose to eat and buy each day can have a major impact on our health.   Simply buying real juice instead of ju...

What city is going to tax soft drinks and other beverages?   New York City tried and failed to do this.   This week, the city of brotherly love, Philadelphia, decided to be not so friendly to soft drinks and other beverages.   The City Council passed a 1.5 cent per ounce tax on many beverages.    Doesn’t sound like much, but buy a 20 ounce soda and the tax would be 30 cents.   Want a 12 pack of sodas?   Then add $2.16 to your bill.   This doesn’t include the 8% sales tax that would be charged on that soda.   What beverages are being taxed? Sugary beverages including sugared sodas, sports drinks, Iced Tea like Snapple Iced Tea, lemonade, Gatorade, Energy Drinks like Monsters Energy Drink, Powerade Mountain Berry Blast would be taxed. Diet sodas like Diet Coke, Coke Zero are also taxed.   V8 Splash Carrot Orange Drink would be taxed as it is sweetened with high fructose corn syrup and contains only 15% juice.   Vitamin Water such as G...

At long last, SUMMER!!    With the heat and humidity, we need to focus on staying hydrated.   Water is always a good choice for hydration.    MSN has an interesting article on  5 Easy Ways to Stay Hydrated This Summer .   Stay away from the sugar sweetened beverages loaded with sugar and calories.   Yes, enjoying some lemonade is fun but it is not a juice and it is loaded with added sugar.    What are some ways to stay hydrated?   How do you know you need hydration?   Thirst is the first sign of becoming dehydrated.   Your body is telling you to drink more fluids.   Eight cups is a good goal but you may need even more when exercising outside or being outside in the heat. Unsweetened Coffee – most people think coffee dehydrates you, but coffee is a fluid and can count towards your daily fluid intake.   And coffee can help you feel more alert and keep you energized.     Unsweetened Ice Tea – ice tea is ...

Can eating healthier be simplified?   Many people think eating healthier is too hard, one has to give up too many of their favorite foods.   But this week, Whole Foods Market came up with Simple Changes for Life-Long Health .    What are some easy, simple changes you could make for a healthier you? Focus on nutrient-rich foods –   Add fruits, vegetables, whole grains to your day.   Add a fruit to lunch and 2 vegetables to dinner.   Focus on color, the more colorful fruits and vegetables you add, the healthier your choices.   Choose whole grains at breakfast, a whole grain bagel, whole grain English muffin, whole grain cereal. Eat foods closer to nature - these are foods closer to the farm, an apple vs. apple juice or a soda.   100% real juice and not Sunny D or Hi-C. Focus on Whole grains – so many people eat highly processed white bread, white rice, processed crackers.   Add some whole grains to your day.   Look at the ingredient...

Almost everyone likes Fast Food.   But can you eat healthy or at least somewhat healthy and enjoy Fast Food?   Almost every Fast Food establishment offers some healthier options.   What can you eat and enjoy at Fast Food places and not ruin your health?   MSN had an interesting article this week, 15 of the healthiest fast-food menu items .         1.          McDonald’s   Egg McMuffin – 300 calories.   Always a favorite and one not so loaded with calories, and now always available.   Eggs are a great protein source, the slice of Canadian bacon adds protein and isn’t as high in fat as regular bacon.   The cheese adds some dairy, the muffin the bread group.   Add some orange juice and you have a pretty balanced breakfast.   Artisan Grilled Chicken Sandwich – 360 calories.   Always choose grilled and not the deep fried chicken or meats.   This cuts a lot of fa...

So many Americans are being diagnosed with Type 2 Diabetes or pre-diabetes.    Already 23 million Americans have Type 2 diabetes and an estimated 7 million Americans aren’t even aware they have Type 2 Diabetes .    Even more alarming is the 86 million Americans that have pre-diabetes, one step away from developing Type 2 diabetes.   Diabetes is a serious disease and complications from having diabetes can lead to major health problems including: vision problems, heart disease, stroke, kidney problems, and even nerve damage.   What is Type 2 Diabetes? The American Diabetes Association describe Type 2 diabetes as your body not using insulin properly.   Sugar or glucose builds up in your blood and you have high blood sugar or hyperglycemia.   At first your body produces more insulin to try to get this extra sugar (glucose) into your cells and out of your blood.   But then the pancreas can’t keep up and can’t make enough insulin so your blood suga...